The relationship between physical exercise and mental health is widely recognized. Regular physical activity can have a significant impact on mental well-being, helping to reduce stress, improve mood and increase self-esteem. It is a powerful tool for taking care of the mind and body, and is easy to integrate into your daily routine.

The World Health Organization (WHO) recommends practicing moderate-intensity exercise for 150 to 300 minutes per week, which is equivalent to just 30 to 60 minutes daily, five times a week. This goal is achievable for most people and can be adjusted depending on age, physical condition and individual goals.

There’s Still Time to Start Practicing Physical Activity

If you don’t already practice physical activity regularly, it’s never too late to start. Here are some simple tips to get you started:

1. Start Slow

You don’t need to start with big goals — any movement is better than none! Start with small daily walks or short sessions of light exercise at home. Consistency is the most important thing.

2. Choose Activities You Like

Finding pleasure in what you do is essential to maintaining motivation. Try different types of activities, like dancing, swimming, or hiking, until you find something you really enjoy.

3. Set Realistic Goals

Set achievable, well-being-focused goals. Instead of just focusing on losing weight or your physical appearance, value the emotional and mental benefits that exercise provides, such as more energy and a feeling of happiness.

How to Integrate Physical Activity into Everyday Life

Physical activity doesn’t have to be an isolated task — it can easily be incorporated into your routine naturally. With small changes, creativity and consistency, it is possible to take care of your mental and physical health in a practical, accessible and enjoyable way. Some practical suggestions:

In the Workplace

• Walk more: Get up to get tea or coffee or answer calls while walking.
• Prefer stairs: Whenever possible, opt for stairs instead of elevators or escalators.
• Park further away: Choose parking spaces further away to add an extra walk to your commute.
• Active breaks: Use breaks to do small exercises, such as climbing stairs.

At Home

• Active household tasks: Turn tasks like cleaning, tidying or gardening into moments of movement.
• Family moments: Play with children or pets, such as playing ball or walking in the park.
• Dance: Put on music and dance with the family or alone while doing household chores
• Simple exercises: Stretch or use everyday objects, such as a packet of rice, for light exercises while watching television.

During Transport

• Get off before: Get off one bus stop or station before your destination and walk the rest of the way.
• Replace the car: For short trips, choose to walk or cycle.

In Social Life

• Outdoor activities: Combine outings with friends or family, such as hiking, recreational games or picnics.
• Explore your area: Visit parks, gardens or historic centers on foot, taking the opportunity to move around while enjoying the landscape.
• Take part in local activities: Inquire at your parish council about dance classes, group walks or organized excursions.

Small Changes, Big Benefits

With small changes in your daily life, you can significantly improve your physical and mental health. Choose the options that best suit your lifestyle and get started today!

References

Glavaš, D., & Pavela Banai, I. (2024). Physical Activity and Mental Health of Employed Adults: Mediation and Moderation Effects of Beliefs in the Benefits of Physical Activity. International Journal of Environmental Research and Public Health, 21(7), 854. https://doi.org/10.3390/ijerph21070854

Kapoor G, Chauhan P, Singh G, Malhotra N, Chahal A. Physical Activity for Health and Fitness: Past, Present and Future. J Lifestyle Med. 2022 Jan 31;12(1):9-14. https://doi.org/10.15280/jlm.2022.12.1.9. World Health Organization. (2020). WHO guidelines on physical activity and sedentary behavior. World Health Organization. https://creativecommons.org/licenses/by-nc-sa/3.0/igo/